Caponata Club Sandwich Recipe


Cooking Time40 MinDifficulty LevelEasy
Health IndexHealthyCuisine
MethodMain Ingredient


 Eggplant1⁄2 Small
 Zucchini1 Medium
 Green bell peppers3 Large
 Yellow onion1 Medium
 Olive oil2 Teaspoon
 Garlic2 Clove (10 gm), minced
 Canned salt free tomatoes with juice2 Cup (32 tbs)
 Red wine vinegar1 Tablespoon (Preferably Balsamic)
 Chopped fresh basil/2 teaspoons dried basil2 Tablespoon
 Dried oregano1⁄2 Teaspoon, crumbled
 Fresh tomatoes2 Medium
 Red onion1 Small
 Whole wheat bread slices12
 Prosciutto/Other lean cured ham6 Ounce (12 Slices)
 Lettuce leaves8

Nutrition Facts

Serving size: Complete recipe

Calories 1871 Calories from Fat 407

% Daily Value*

Total Fat 47 g71.7%

Saturated Fat 10.9 g54.3%

Trans Fat 0 g

Cholesterol 121.5 mg

Sodium 6035.7 mg251.5%

Total Carbohydrates 255 g84.9%

Dietary Fiber 42.4 g169.8%

Sugars 63.8 g

Protein 100 g199.2%

Vitamin A 287.2% Vitamin C 966.9%

Calcium 85.3% Iron 103.4%

*Based on a 2000 Calorie diet


1. Preheat the broiler.
2. Cut the eggplant, zucchini, peppers and yellow onion into 3/4-inch pieces and spread them on a large baking sheet. Broil 5 inches from the heat, stirring occasionally, 10 to 12 minutes, or until soft.
3. Heat the olive oil in a medium-size saucepan over medium-low heat. Add the garlic and broiled vegetables and saute 2 minutes. Add the canned tomatoes and their liquid, the vinegar, basil and oregano, bring to a boil and reduce the heat to low. Simmer the mixture, uncovered, 20 minutes, or until the vegetables are tender and the liquid has evaporated; set aside to cool.
4. Slice the fresh tomatoes and red onion. Toast the bread. Spread 4 slices of toast with 1/4 cup each of the vegetable mixture and top with another slice of toast. Top equally with the prosciutto, tomato, onion and lettuce, then top each with another slice of toast. Insert long picks to hold the sandwiches together and cut the sandwiches into quarters.